2210 Fats and Oils

About Saturated Fats

• Characteristics: Saturated fats have no double bonds between carbon molecules because they are saturated with hydrogen molecules. They are typically solid at room temperature.
• Sources: Common sources include animal products like meat and dairy (butter, cream, and cheese), as well as some tropical oils such as coconut oil and palm oil.
• Health Impact: Consumption of high amounts of saturated fat is linked to an increase in LDL cholesterol, potentially raising the risk of heart disease and stroke.

About Unsaturated Fats

Unsaturated fats are considered healthier fats and are liquid at room temperature. They are mainly found in plants and fish and are categorized into two types: monounsaturated and polyunsaturated fats.

About Monounsaturated Fats

• Characteristics: Monounsaturated fats have one double bond in their molecular structure.
• Sources: Common sources include olive oil, canola oil, peanut oil, safflower oil, and avocados.
• Health Benefits: These fats can help reduce bad cholesterol levels in your blood which can lower your risk of heart disease and stroke.

About Polyunsaturated Fats

• Characteristics: Polyunsaturated fats contain more than one double bond.
• Sources: Common sources include sunflower oil, corn oil, soybean oil, and fish.
• Health Benefits: They include essential fats that your body needs but can’t produce itself, such as omega-6 and omega-3 fatty acids. These fats are crucial for brain function as well as normal growth and development.

About Trans Fats

• Characteristics: Trans fats are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. They are also known as partially hydrogenated oils.
• Health Impact: Trans fats are considered the worst type of fat to consume. They are associated with an increased risk of inflammation, heart disease, stroke, and type 2 diabetes.

About Cooking Oils

Cooking oils are fats that are used in cooking and food preparation. Their smoke point (the temperature at which they begin to smoke and decompose) is an important factor to consider when cooking.

Olive Oils

• Types: Includes extra virgin olive oil (best for dressings and low-heat cooking due to its lower smoke point) and refined olive oils (better for high-heat cooking).
• Uses: Excellent for dressings, marinades, sautéing, and as a dipping oil.

Lard

• Source: Rendered fat from pork.
• Uses: Lard is traditionally used in baking and cooking for its ability to produce flaky pastries and for frying.

Seed Oils

• Examples: Include sunflower, safflower, and sesame oils.
• Uses: Generally have a high smoke point, making them suitable for high-heat cooking methods like frying.

Butter / Ghee

• Butter: Made from churned cream, typically used in baking, sautéing, and as a spread.
• Ghee: Clarified butter that has had its milk solids removed, resulting in a higher smoke point than regular butter and making it suitable for high-heat cooking.